CrossFit Mile Zero – CrossFit
Gymnastics
Strict Pull-ups (Fitness
EMOM X 8
1 Zombie Rope Climb + 3-5 Ring Rows
Performance
EMOM X 8
1 Rope Climb + 3 Pull Up Negatives
Competition
EMOM X 8
1 Rope Climb + 3 S PU)
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 8
5 Snatch @ 70% of 1RM
40 Single Unders
Performance
AMRAP 8
5 Snatch @ 75% of 1RM
20-40 Double Unders
Compete
AMRAP 8
5 Snatch @ 75% of 1RM
40 Double Unders
Time Cap 8 minutes